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Become A Soul Surfer--No Water Necessary!

Surfing is a total body workout--to ride a wave, you need core, arm and leg strength. But hanging ten is also a mental experience, says Candice Hague, program director of the Women's Surf Adventures program in Nosara, Costa Rica.

Surfing is a total body workout--to ride a wave, you need core, arm and leg strength. But hanging ten is also a mental experience, says Candice Hague, program director of the Women's Surf Adventures program in Nosara, Costa Rica.

"It's a complete mind, body and spiritual experience," she told SELF. "It can be exhilarating and exciting and challenging. It can be peaceful and the most serene experience. The variety is unbelievable!"

For Bethany Hamilton--whose inspirational true story is told in the movie Soul Surfer, out tonight--that whole experience is what makes chasing waves so irresistible, despite the tragedy tied to her time in the water. In 2003, the then 13-year-old was attacked by a tiger shark, which bit off her left arm. In a true testament to the power of positivity, Hamilton returned to the water just one month later. Four years after that, she became a professional surfer. Hamilton truly defines a "soul surfer"--a talented surfer who surfs for the sheer pleasure of it, not just to win competitions. Watch the trailer for the movie, starring AnnaSophia Robb and Bethany Hamilton, below:

If Hamilton's story isn't motivational, we don't know what is! But you don't necessarily need the ocean to channel the mental, physical and spiritual benefits of surfing. "I can't even stress how beneficial yoga is," says Hague. In fact, yoga and similar mind-quieting methods have the potential to work as well as many medications at treating what ails you. "We now have compelling scientific proof that the mind can heal the body," says Herbert Benson, M.D., director emeritus of the Benson-Henry Institute for Mind Body Medicine at Massachusetts General Hospital and author of Relaxation Revolution. Hague shared three yoga moves that will calm your mind while toning your body.

"Standing on one leg improves balance and strengthen your knees and ankles," says Hague. Stand with feet together, arms extended towards the sky, close to your ears. Press sole of right foot into inside of left leg, as high as possible, knee out. Hold position as you exhale for four counts and inhale for four counts. Do eight reps. Switch legs; repeat.

Plank Pose

"You need to activate push-up muscles for the pop-up," says Hague. "This is excellent for your core and shoulders." Start in a modified push-up position, with forearms flat on the ground, elbows under shoulders, gaze forward. Keep body in a straight line from head to heels and engage your abs. Hold lunge as you exhale for four counts and inhale for four counts. Rest and repeat.